Is soft sand running bad for your ankles?

The super fit are all over soft sand running, but can our joints hack it?

If you live on the coast, you've no doubt seen the super fit fervently cutting laps of the soft sand.

And if you've ever chased a frisbee at the beach, you'll know that running on soft sand amplifies the difficulty of ordinary running by, gee, at least 700 percent (scientifically speaking, of course).

"Due to the unstable surface of sand, it unquestionably is going to increase the intensity of whatever workout you choose to do on the beach," explains Vix Erber, founder of Bondi Vixen female-only training on Bondi Beach.

"Whether it's running or conditioning exercises, everything is working to keep you stable and efficient at performing the task at hand."

But what about our ankles, which have to bear the bulk of our weight on such an unstable surface?

It turn out they're not physiotherapists' biggest concern when it comes to soft sand running. Aidan Rich, spokesperson for the Australian Physiotherapy Association, says our Achilles and calves are actually at bigger risk — primarily if we go too hard too fast.

He suggests starting off with a brisk walk on the sand and, if you have no pain, then introducing five one-minute blocks of running the next time you go to the beach.

"Gradually increase it to two or three minutes a session after that," he explains.

Rich says that running on a slope is the biggest no-no when it comes to injury prevention.

"If [sand] slopes down steeply to the ocean, it can cause a couple of knee problems, such as ITB syndrome," he explains.

Soft sand actually helps the ankles

Erber says running on sand will strengthen your ankle muscles.

"Training on the beach is better for your joints because there is less impact due to the softness of the sand," she says.

"If you have weak ankles, all your stabiliser muscles are going to come into play to assist and this will strengthen all the supporting muscles around the ankle."

If the soft sand feels too unstable, Erber suggest starting on the hard sand closer to the water's edge.

"If you are starting out it's always suggested to begin on the hard sand just to get your fitness up and body used to this style of training," Erber says.

"Once you have mastered running on hard sand I would move to softer sand, especially if you are running bare foot. The soft sand will bring results faster and work you harder. If you are going to put in the time and effort you may as well get more bang for your buck!"

Transitioning to barefoot beach running

If you're used to running in shoes, Rich says you want to take it really easy if you're transitioning to barefoot running, because it requires a different technique.

"It forces you to take shorter steps and you're more likely to land on the front of your foot. If you land on your heel hard you will get severe pain through your heel," he explains.

"It can quickly cause problems with the Achilles and calf if you progress to barefoot too quickly."

Most people who wear barefoot running shoes spent up to six months slowly adapting to running sans sneakers.

Rich recommends most people keep wearing their sneakers while running on the hard sand to ensure maximum foot and ankle support.

But if you really want to feel the sand between your toes — which, let's be honest, is one of the most joyful aspects of this type of training — then ease into it.

What are you waiting for?

The beach is one of the most beautiful places in the world and Erber credits beach workouts as better for fat loss than indoor training. So it seems anyone who lives remotely close to the ocean ought to get out and give it a go.

"Beach and outdoor training allows those who spend the better part of the day inside to take advantage of the amazing health benefits of the sun and the fresh air, and prevent all the diseases linked to lack of vitamin D," Erber says.

"Jumping in the water is great too because water resistance is an incredibly effective training tool for developing strength and power."